Diamond Push-Up
Diamond Push-Ups: A challenging push-up variation targeting your triceps and inner chest for serious upper body strength.
The Diamond Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Diamond Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Diamond Push-Up Variations and Alternatives
How to do the Diamond Push-Up
Begin in a standard push-up position with your hands close together under your chest.
Position your thumbs and index fingers to touch, forming a diamond shape on the floor.
Keep your body in a straight line from your head to your heels, with your feet together or slightly apart for stability.
Engage your core to prevent your hips from sagging.
Lower your body down towards the floor by bending your elbows, keeping your arms close to your sides.
Stop when your chest is just above the ground, ensuring your elbows are tucked in, not flared out.
Push through your hands to extend your arms and lift your body back up to the starting position.
Perform the desired number of repetitions, maintaining proper form throughout the exercise.
Notes: Keep your movements controlled to maximize the engagement of your muscles. Avoid locking out your elbows at the top of the movement to keep tension on the muscles. The diamond push-up differs from the standard push-up by placing more emphasis on the triceps and inner chest.
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Diamond Push-Up FAQs
What muscles does the Diamond Push-Up work?
The Diamond Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Diamond Push-Up?
None. The Diamond Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Diamond Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Diamond Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Diamond Push-Up variations and alternatives?
Similar exercises include the Close-Grip Push-Up, Cobra Push-Up, Decline Diamond Pike Push-Up and Decline Diamond Push-Up.
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